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Going the extra mile(s) can help you run more efficiently at every distance—even if you dread it sometimes.

Ah, long runs: We love to hate ‘em. Or maybe we love to love ‘em—depends on who you ask. Either way, the long run is the cornerstone of any half marathon or marathon training plan, but it can be equally important to your 5K and 10K training. No races on your calendar? No problem. A long run can still be beneficial for your overall fitness and mental health.

But if you don’t understand the long run, you may miss out on all of the magic it has to offer. So we put together this ultimate guide to one of the best training tools you have in your arsenal.

What’s the point of the long run?

The benefit of running long—regardless of the distance you’re training for—is the aerobic gain you’ll make during those miles. “Long runs force the body to become more and more efficient,” says Ben Rosario, head coach and founder of the HOKA NAZ Elite team in Flagstaff, AZ. “The heart learns to pump higher amounts of blood with each stroke, which then carries more oxygen to the body.”

Aerobic (or endurance) running also strengthens your slow-twitch muscle fibers, which can fire repeatedly with minimal fatigue (compared to fast-twitch fibers, which are used during short, explosive efforts but fatigue more quickly). These fibers are also important because they’re full of capillaries, mitochondria, and myoglobin (an iron- and oxygen-binding protein), all of which are crucial to getting a steady supply of oxygen and energy to the muscles.

“Long runs force the body to create new capillaries, giving the oxygen a smoother and faster path to the mitochondria—a.k.a. the ‘power plant’ of the cells—where energy is produced and stored. And when we run for long periods of time, the size of those mitochondria increases, allowing them to produce and store more energy,” explains Rosario.

One of the other major benefits of the long run is how it teaches your body to use fat as fuel over carbs, says Joe McConkey, a Boston-based exercise physiologist and USATF-certified running coach. “That allows you to be more efficient with your different forms of energy, so you can run faster without depleting your reserves.”

Translation: The long run prepares your body to run more efficiently no matter the distance—even in a short race, when you need energy to be produced and oxygen sent throughout the body fast.

And you can’t overlook the mental angle: To prepare for the psychological challenge of racing for hours, you have to train for hours. Even if you’re not racing, a long run offers your mind the chance to tap into the ever-elusive runner’s high, and research shows running can boost your mood and improve your mental health.

What to Watch Out for On a Long Run

A long run is, inherently, long. And the more time you spend on your feet, the more stress you put on your body. “The long run does ask a lot of our muscles, tendons, and ligaments due to the duration of exercise required for a run to be considered ‘long’,” says Rosario. 
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Generally, your cardiovascular system adapts to changes more quickly than your musculoskeletal system. So if you start running long before your body is prepared to run long, you could put yourself at an increased risk for injury, including overuse injuries like plantar fasciitis, Achilles tendonitis, runners’ knee, iliotibial band (ITB) syndrome, and shin splints.

“If you’re experiencing any little niggles or asymmetries before the long run, the long run will only make those worse with the thousands and thousands of steps you’re putting on your body,” says McConkey. It’s super important to listen to your body and, if you feel like something is off during the long run, acknowledge that it may be more major than you think. “The only sensations you should feel during a long run are a slight challenge aerobically as it gets longer, and general fatigue or a sort of bilateral soreness,” he adds.

Gear You Need for a Long Run

Running is a pretty simple sport in terms of gear, but when you start clocking over 60 minutes, there are some important things you’ll want with you beyond a good pair of shoes.

The most important addition is a way to carry fuel and hydration, whether that’s a running belt, a handheld water carrier, or a pack.

How Long Should Your Long Run Be?

There’s a huge amount of variation in how long a long run should be, depending on the type of runner you are.

Some coaches suggest long runs cover one-and-a-half to two times the distance of what you consider a normal-length run. Most experts, like Jack Daniels, agree that a long run be about 20 to 25 percent of your overall weekly mileage. So if you’re running 40 miles per week, your long run will be 8 to 10 miles.

“I typically don’t like the long run to be more than twice the length of a regular recovery run,” says McConkey (in general, recovery runs last about 25 to 40 minutes). According to the Road Runners Club of America, a long run technically isn’t a “long run” unless it’s over 90 minutes, so the exact distance depends on your running pace.

But your long-run distance becomes more specific if you’re training for a certain distance. Remember: You need to go further (and slower) in order to run faster at shorter distances. Most experts recommend working up to the below peak long run for each distance:

5K: 5 to 6 miles for beginners; 10 to 12 miles for intermediate/advanced

8K/10K: 6 to 10 miles for beginners; 12 to 14 for intermediate/advanced

Half marathon: 12 to 13 for beginners; 16 to 18 for intermediate/advanced

Marathon: 18 to 22 for beginners; 18 to 30 for intermediate/advanced

Yes, some of those distances are longer than the race itself. “But logging those miles shows you’ve spent enough time at sub-max speeds to allow the necessary aerobic adaptations to happen,” he explains.

How Fast Should Your Long Run Be?

No matter the distance, your long run should be run at an easy pace, says McConkey. We will repeat: easy pace! What does that translate to? It’ll be different for every runner, but an easy pace should fall on the lower end of the rate of perceived exertion scale. Your heart rate should be 50 to 70 percent of your maximum heart rate, and you should be breathing naturally and able to hold a conversation effortlessly.

"I advise people to run as slow as possible, as long as it’s mechanically comfortable,” McConkey explains. “I challenge people to not look at pace until they’re done, but just focus on something comfortable. You shouldn’t feel like you’re doing slow-motion single-leg squats; there should still be some spring to your step.”

That pace is going to change as your fitness changes. “When you develop more strength and running efficiency, you’ll be able to run faster at the same RPE or heart rate,” says McConkey.

For shorter distances, long runs can generally be slow and enjoyable, says Rosario. But half marathoners and marathoners should approach their long runs with a little more structure. “Half marathoners and marathoners, in my opinion, should be adding faster-paced running into most of their long runs: things like alternating fast-pace and medium-pace miles, surging for two minutes at the beginning of each mile, or simply running the last 5K of their long run really fast,” says Rosario. This is important, because it helps train your legs to get used to running fast even with lots of miles on them—and that will help at the end of races.

How to Recover From a Long Run

You may run your long run at an easier pace, but the sheer amount of time you’re spending on your feet warrants more rest and recovery.

For starters, “the quicker an athlete can replenish after a long run, the sooner they will recover,” says Rosario. “Shoot for a mix of carbs and protein, preferably at a 4:1 carbs to protein ratio—that particular ratio has been shown in labs to be the most effective at replenishing muscle glycogen stores and thus limiting muscle damage.”

McConkey recommends taking the day off after a long run. “Instead of running, just walk around for 20 to 30 minutes and spend 10 minutes on a foam roller to open up your body,” he says. “Those two things can really expedite recovery.” In fact, foam rolling was shown to reduce delayed-onset muscle soreness while enhancing muscle recovery in a study published in the Journal of Athletic Training. 


As for other trendy recovery modalities, do what feels good to you. Compression boots can also lead to recovery benefits, a study in the Journal of Applied Physiology found. Ice baths were shown to reduce delayed onset muscle soreness in a scientific review by researchers at the Cochrane Library. And massage helped reduce pain intensity in runners’ quads in a study from the Journal of Physiotherapy.

Most importantly, prioritize a good night’s sleep—new research from the International Journal of Sports Medicine argues it may be the single most important factor in exercise recovery. After all, that’s where the real recovery magic happens, when your body truly has time to rest and rebuild.

The streets of Portaferry fell silent with grief as family, friends, fellow athletes and members of the community gathered to say their final goodbyes to Ciara Mageean, the beloved Irish Olympian whose remarkable life was cut tragically short at the age of 34.

It was an emotional farewell to a woman who had brought immense pride to her country, inspired countless people through her achievements on the track and touched lives through her warmth, courage and generosity.

Mageean, who represented Ireland at the Olympic Games and Northern Ireland at the Commonwealth Games, died on Sunday, November 1, following a courageous battle with stage four bowel cancer. She had publicly revealed her diagnosis in 2025 and was facing a likely terminal prognosis.

Her death sent shockwaves throughout the athletics community, with tributes pouring in from fellow competitors, sporting organisations, political leaders and admirers around the world.

For Portaferry, however, the loss was deeply personal. The town was not simply mourning a European champion and Olympic athlete; it was saying goodbye to one of its own.

Her funeral brought together a community united in sorrow, celebrating a life that had made an extraordinary impact both on and off the track.

One of the most moving moments came during the funeral service when Fr Martin Kelly shared a touching memory from one of his final visits to Mageean at the hospice.

He recalled visiting her approximately three weeks before her death and accompanying her on a walk. Despite the severity of her illness, the determined athlete still appeared to have enough energy to leave him struggling to keep up.

When Ciara noticed that the priest was finding the walk difficult, she offered him her arm.

"There’s still a bit of 'macho' in me, so I hesitated - linking arms wasn’t me," Fr Kelly recalled. "Then I gave in."

What followed became one of his most treasured memories of the remarkable athlete.

"One of my happiest memories is that of Ciara Mageean linking my arm as we walked back to her room, shortly before she went to Heaven," he said.

"Thank you Ciara from the bottom of my heart."

It was a simple gesture, but one that captured the extraordinary kindness of a woman whose greatness extended far beyond her sporting achievements.

Even while facing the final stages of her illness, Mageean was still thinking about someone else, offering comfort and companionship when she could easily have been the one receiving it.

Her final chapter was also filled with love and precious family moments. Just weeks before her death, she married her longtime partner, Thomas Moran, in a civil ceremony at Belfast City Hall. The couple subsequently celebrated their marriage with family and friends at Darver Castle in County Louth on October 25.

The following day, Mageean shared photographs of the celebration on social media, writing: "I hope you didn’t think we were skipping the party."

She described the occasion as an "incredible day" surrounded by "the most amazing people."

Those photographs, showing her smiling and celebrating with loved ones, have since become particularly emotional reminders of the happiness she experienced during her final days.

Moran had stood beside her throughout her cancer journey, encouraging her to seek medical attention when her symptoms changed in 2025. Mageean had spoken about the future they hoped to build together in Portaferry, including having children and eventually grandchildren.

Tragically, their dreams were cut short. The couple had been married for only 20 days when Mageean passed away.

Among those who travelled to Ireland to celebrate the wedding was British marathoner Phily Bowden, who had trained alongside Mageean in Helen Clitheroe's New Balance Manchester group.

Bowden had flown from Arizona during the final stages of her preparation for the New York City Marathon because she did not want to miss her friend's special occasion.

In a video recorded during a training session in Dublin, she explained the reason for her journey.

"A very special person in my life is getting married this weekend here in Ireland," she said. "So I couldn’t exactly miss it."

Just seven days later, Bowden found herself lining up for the New York City Marathon after receiving devastating news while travelling on the bus to the start.

Her friend had died.

Despite the heartbreak, she went on to complete the 42.195km race, finishing 17th in 2:30:45. She later dedicated her performance to Mageean, turning a day of personal achievement into a deeply emotional tribute.

It was another reminder of how many lives Ciara had touched, and how far her influence extended beyond the athletics track.

Sportingly, Mageean leaves behind an extraordinary legacy. She represented Ireland at the Rio 2016 and Tokyo 2020 Olympic Games, competed for Northern Ireland at the Commonwealth Games and established herself as one of the finest middle-distance runners in Irish history.

Her greatest triumph came at the 2024 European Athletics Championships in Rome, where she captured the women's 1,500m gold medal in 4:04.66, delivering a historic performance that secured her place among Ireland's most celebrated athletes.

But while her medals and achievements will remain part of athletics history, those who knew her will remember something even more valuable: the person behind the champion.

Her courage through cancer, her determination to embrace life, her love for family and friends, and her instinct to extend kindness even during her most difficult moments have become central to the tributes celebrating her life.

As Portaferry said its final goodbye, the streets that once celebrated one of their greatest sporting daughters became a place of reflection, remembrance and heartbreak.

Ciara Mageean's final race was not run on an athletics track. It was a battle fought with extraordinary courage, surrounded by the people she loved.

And perhaps the most powerful image to emerge from her final chapter is not one of her crossing a finish line or lifting a championship medal, but of a woman in a hospice offering her arm to someone else as they walked together.

A small act of kindness. A beautiful final memory. A lasting reminder that true greatness is measured not only by what someone achieves, but also by how they make others feel.

Portaferry has lost a daughter. Irish athletics has lost a champion. And the world has lost a remarkable woman.

 As Portaferry laid one of its brightest daughters to rest, the tears, tributes and heartfelt memories told the story of a woman whose impact reached far beyond the finish line. Ciara Mageean may have lost her final battle, but cancer could never take away the courage with which she lived, the love she shared or the countless lives she inspired. Her footsteps may have fallen silent, but her legacy will forever echo through Irish athletics and the hearts of everyone who had the privilege of knowing her story. A champion on the track, a fighter in life and a beautiful soul remembered forever. 

What happens when one of the greatest marathon runners in history meets an Olympic sprint champion in a school cafeteria?

In New York City, it made for an unforgettable evening of athletics, laughter and community ahead of the 2026 TCS New York City Marathon.

On Friday, October 30, Nike Running transformed the cafeteria at Manhattan’s High School of Fashion Industries into “Cafeteria 26.2,” creating a classic American school-lunchroom atmosphere where runners could gather, enjoy a pre-race pasta meal and soak up the excitement building around one of the world’s most famous marathons.

But the food was not the only attraction.

Among the most memorable moments came when two of athletics’ biggest stars stepped away from the competition arena and behind the serving counter.

Kenya’s Eliud Kipchoge, widely regarded as one of the greatest marathoners of all time, joined American Olympic sprint champion Melissa Jefferson-Wooden to serve pasta to runners preparing for Sunday’s race.

Wearing custom red Nike aprons emblazoned with the word “RUN,” the two champions embraced the unusual roles with plenty of energy, chatting with athletes, signing jackets and sharing smiles and photographs with members of the running community.

For the runners in attendance, it was a rare opportunity to interact with champions who represent two very different sides of the sport.

Kipchoge has built a legendary career around the marathon, winning the Olympic title twice and becoming the first person to complete the distance in under two hours in a specially staged event. Jefferson-Wooden, meanwhile, has established herself among the world’s leading sprinters, bringing explosive speed and Olympic success to the occasion.

Together, they created a striking picture: marathon endurance meeting sprinting speed, all in the most unexpected of places.

The evening also produced plenty of lighter moments. Social media users jokingly focused on Kipchoge’s seemingly careful pasta portions, turning a simple serving moment into another source of entertainment before race day.

But behind the jokes was something more meaningful.

“Cafeteria 26.2” captured the communal spirit that makes major road races so special. Before thousands of runners would take on the bridges, hills and streets of New York, they were given a chance to share a meal, meet fellow athletes and celebrate the sport away from the pressure of competition.

And with Kipchoge and Jefferson-Wooden on the other side of the serving counter, the night offered a reminder that athletics is not only about records, medals and finish lines.

Sometimes, it is simply about bringing people together.

From the explosive world of the 100 metres to the relentless demands of 26.2 miles, different disciplines may require different kinds of greatness—but they are united by the same passion to RUN.

Sweden’s Andreas Almgren has turned his marathon debut into a piece of history.

The 31-year-old produced a stunning performance at the 2026 New York City Marathon, winning in 2:06:01 and becoming the first Swedish man to conquer one of the world’s most prestigious marathons.

But Almgren’s breakthrough was about far more than a personal victory. His triumph marked the end of a remarkable era of African dominance in two of the sport’s biggest distance-running competitions.

Almgren became the first non-African-born male winner of the New York City Marathon since Brazil’s Marílson Gomes dos Santos claimed his second title in 2008. For 18 years, the race had remained without another non-African-born male champion.

His achievement also added another remarkable chapter to a career that has already produced a major global breakthrough. Almgren had previously become the first non-African man since Italy’s Stefano Baldini in 1996 to win the World Half Marathon title, ending a three-decade wait for another victory of that kind.

His New York triumph was even more unusual because it came on his marathon debut. Almgren became the first man since Ethiopia’s Gebre Gebremariam in 2010 to win the New York City Marathon in his first attempt at the distance.

For Sweden, the significance is even greater.

Almgren is now the first Swedish man to win the New York City Marathon and the first Swedish athlete to claim a men’s World Marathon Major title, placing his name alongside some of the greatest distance runners in history.

New York has long been a stage where experienced marathoners, Olympic medallists and established champions battle for glory. Almgren arrived without a marathon race on his résumé and left with one of the most remarkable debut victories the event has witnessed.

His 2:06:01 was not simply a winning time. It was the performance that transformed an ambitious first marathon into a landmark moment for Swedish athletics.

From the World Half Marathon title to the streets of New York, Almgren has now broken barriers that had stood for decades.

A new chapter in marathon history has begun — and Sweden has found its newest distance-running star.

Des Linden has officially gone where the marathon can no longer take her.

The 2018 Boston Marathon champion completed her first 100-mile race at the Javelina Jundred in Arizona on Saturday, finishing in 16:58:00 to place ninth among the women and 39th overall. It was a demanding debut over 100 miles of desert trail, but for Linden, simply reaching the finish line was another remarkable chapter in a career that continues to evolve beyond the roads.

For much of the race, however, Linden looked capable of something far more ambitious than simply finishing.

She began cautiously, gradually working her way through the field before moving from fifth place into the women's lead. By mile 45.3, she was out front in 5:53:12, and she continued to extend her advantage. At mile 56.9, Linden was still leading, carrying a gap of roughly five minutes over Katie Asmuth.

Then came the moment when 100 miles began to feel very different from 26.2.

Linden completed 60.3 miles in 8:01:12, maintaining a remarkably strong pace deep into the race. But after reaching the aid station, she needed significant assistance from her crew, including a shoe change, and the momentum that had carried her into the lead began to disappear.

The change was dramatic.

The 4.3 miles from the 60.3-mile mark to Coyote Camp took Linden 1:22:37. By mile 64.6, she had surrendered the lead and slipped back through the women's field. What had looked like a potential victory challenge had become a battle of survival, patience and determination.

Yet Linden refused to stop.

Her final 39.7 miles took 8:56:48 — nearly an hour longer than the time she needed to cover her opening 60.3 miles. The difference illustrated just how brutally the final stages of a 100-mile race can punish even an experienced marathoner.

And the conditions offered little mercy.

Rain had already affected the course, leaving muddy sections and washouts, while further storms and heavy rain made the later stages particularly difficult. As darkness settled over the Arizona desert, Linden kept moving, adding another layer of difficulty to an already punishing first attempt at the distance.

Heather Jackson ultimately won the women's race in 13:48:29, edging Carla Molinaro by just 55 seconds, with Katie Asmuth third in 14:06:34. Jackson and Molinaro secured the two women's Golden Tickets to the 2027 Western States 100.

Linden's ninth-place finish left her outside those qualifying positions, but the result hardly diminishes what she accomplished. She came to Arizona to discover what 100 miles would demand from her — and she found out the hard way.

The distance was the part that had made her most nervous before the race.

In the end, it was exactly what she feared.

But she faced it anyway.

From winning Boston in 2018 to stepping away from professional road racing and embracing the world of ultrarunning, Linden has continued to challenge herself in ways that few athletes at her level would dare. Earlier this year, she finished third at the Marathon des Sables, a brutal multi-stage desert ultra that included a 100-kilometre long stage.

Now she can add another achievement to that growing trail résumé: 100 miles completed.

It was not the victory she may have glimpsed halfway through the night. It was not the Golden Ticket she might have dreamed about.

It was something perhaps more valuable for a first attempt — a hard-earned lesson in just how unforgiving 100 miles can be, and the satisfaction of knowing she kept going when the race stopped going according to plan.

For Des Linden, the marathon may have been the distance that made her famous.

But 100 miles may be where her next chapter truly begins.

The New York City Marathon is celebrated as a day of courage, endurance and achievement — a race where thousands of runners push their limits while families and friends wait eagerly to see them cross the finish line.

For one family, however, November 1, 2026, became a day of unimaginable heartbreak.

Twenty-four-year-old Rachel Apa, a former Division I field hockey athlete at Bucknell University, was running her first marathon when she collapsed in Central Park with roughly two miles remaining. She never made it to the finish line.

Rachel had entered the race with a deeply personal purpose. She was running in honour of her late grandfather, who had battled Parkinson’s disease, while raising money and awareness for Parkinson’s research and care.

Her family followed her journey closely as she made her way through the five boroughs.

Rachel exchanged messages with her father, Steve, during the race as he monitored her progress remotely. At Mile 18, she sent a brief message: “Ow.”

One mile later, another message arrived: “Ow ow.”

Then, at Mile 23, came her final message: “Final stretch.”

Those words would become heartbreaking in hindsight.

Rachel’s mother, Michelle, was waiting around Mile 25 in Central Park, expecting to see her daughter approaching the finish line. She was preparing for a moment of celebration — to watch Rachel complete the biggest running challenge of her life.

Instead, Rachel’s tracking-app location stopped moving around Mile 24.

At approximately 1:30 p.m., Rachel collapsed near 85th Street in Central Park. Spectators rushed to help, including medical professionals who began performing CPR. New York Road Runners’ medical team soon arrived with a defibrillator, and Rachel was taken to Mount Sinai Medical Center.

Doctors fought for more than six hours to save her life.

But at approximately 9:40 p.m., Rachel was pronounced dead.

According to her father, doctors attributed her death to rhabdomyolysis, a serious medical condition in which damaged muscle tissue breaks down rapidly and releases substances into the bloodstream that can cause severe complications.

The tragedy sent shockwaves through the running community.

New York Road Runners, organisers of the New York City Marathon, expressed deep sadness over Rachel’s death and extended their condolences to her family, friends and everyone affected by the loss.

Rachel’s marathon was never simply about completing 26.2 miles.

It was about family. It was about memory. It was about honouring her grandfather and helping others affected by Parkinson’s disease.

She had already pushed through more than 24 miles of one of the world’s toughest and most demanding marathon courses. She was so close to the finish line that her final message to her father was simply, “Final stretch.”

But the finish line she had spent months preparing for would remain out of reach.

For Rachel’s family, the New York City Marathon will forever be remembered not for the finish line, but for the devastating moment when a day of hope became a night of grief.

Her mother was waiting to celebrate her daughter’s achievement. Instead, she was left facing an unimaginable loss.

Rachel Apa was just 24 years old.

She came to New York chasing a dream, carrying the memory of someone she loved and running for a cause close to her heart. She never got to finish the race, but her story will remain with the people who knew her and with a running community that mourns her loss.